A thread for the discussion of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:
>The information that you are looking for is probably in the above links.
That includes routines, shoes, information on the lifts, etc. Check out the pastebins for literature or the reddit faq for general information.
Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
Yeah, I'm starting to think that too, especially as I'm making very very slow strength gains on my cut. Thing is, I'm cutting more than 5% bf, I'm trying to go from 25 to 16-17% bf, which is going to take me longer. I guess I will just throw in some clean/snatch pulls based on whatever move I'm practicing that day and work up in weight on those, and then when you guys tell me my form is okay on the 65 lbs c&j and snatch I'll slowly start moving up on that too. Is it best to move up starting from nothing, or max out on one day (work up until my form breaks down and use that last one before breakdown as my max) once I finally get my form down in a month or so?
> Losing weight and gaining strength on a cut/maintenance is something WLers do all the time because of weight classes.
HOW MANY WLERS YOU KNOW THAT CUT WEIGHT AND GOT STRONGER?
REALLY RETARD? REALLY
>I'm starting to think that too, especially as I'm making very very slow strength gains on my cut.
no that's only because you're a beginner and weak as shit + a fatass
all the strength gains will soon stall as you continue cutting and once you're past the beginner stage
Excuse me I'm actually an early intermediate, not beginner, thank you very much :^)
I don't think it's just me though, I know a few other guys who I train with who continue to make progress while cutting, and strstd (which overinflates your title but is still a pretty good indicator of time put in) pegs them at advanced. From what I understand, you can get stronger from not only CNS / technical improvements, but even gain a little bit of muscle mass (it'll be pretty negligible though)
I don't understand your point
if it's obvious that they cut weight and gain strength, then I obviously agree bc I was proving a point the original anon
if you don't believe this then are you asking for proof
I swear shitposting at its finest
>losing 5-6kg bw b4 all competitions
>No! I always lift much more in competition when I am tapered
and almost every wler who has to make weight has lifted PRs in competition
a whole article on this shit: http://www.jtsstrength.com/articles/2014/01/14/getting-stronger-fat-loss/
and this guy isn't some advanced lifter, he's losing plenty of excess weight and could easily gain strength
>and almost every wler who has to make weight has lifted PRs in competition
do you understand that they didn't gain strength when they cut weight for a competition? do you understand that strength takes time to develop and lifting a PR in a slightly lower bw does not mean you gained strength?
you're an idiot
and really using ian wilson as an example? lol
Back off, champ
She's used goods by the time you found her
Didn't want to make it it's own thread but slightly off topic
I go to a military school, lots of mandatory shit going on all the time, plus I've got a fairly challenging major (physics) so I have many nights where I'm getting little sleep. Some weeks I'll average 3-5 hours a night plus a couple hours with naps mixed in. Whenever I try something like starting strength I plateau within a month or so and can't seem to ever break through.
You think it's because sleep?
>lifting a PR in a slightly lower bw does not mean you gained strength?
except weightlifting is a sport of relative strength measured through sinclair, so lifting a pr at a lighter bw means that you did get stronger, both in terms of absolute strength and relative strength
my 170kg backsquat is considered a decent bite into advanced on strstd but in reality it isn't strstd only gives you a rough idea of where you stand in the rankings at your local LA fitness, take your rank and go back 2 stages, that's where you probably are
if you're a beginner it's your form and your attitude, if you're @2xbw squat it's because you're not eating enough, 3-5 hours is plenty.
Question for the guys with elite level lifts:
Do you sprint fast?
jerk form check after tips from caladan and some anons 2 days ago
still shit, but at least i dont fall forward now
weak fucking powerlifter from last night here. Did some very very low weight c&j today for 7-8 sets of 3, how is it? Is my form trash? What can I fix about it? Not posting snatch yet because I still have to read up on it, watch it, and then get it down. Probably going to post my ugly snatch (hehe) on Friday.
The weight felt pretty light, so I might just have been getting it up wrong simply because it's too light for my body to feel any stress from the lift. Did get pretty winded after the 5th or 6th set though.
Also, what's the best program for someone like me where my bench/ohp/squat are intermediate, and my oly lifts are going to be at untrained? I still want to go heavy on and maintain, if not progress slightly, on bench/press/squatting, and maybe maintain my deadlift, while working on my oly lifts. Is the "That 70's Big: Transitioning To Olympic Weightlifting" one good? Seems to have everything I want in it.
Also, on a side note- is /owg/ always this slow? Coming from /plg/ it feels like this is crawling at a snails pace, are there that few weightlifters on /fit/?
people with high vertical jumps tends to have fast sprints
>people with higher squats have better sprint times.
powerlifters and strongmen have big squats but i dont think they can sprint fast
doesn't look to bad for first time, decent extension/contact. try not to jump as much.
Yes owg is almost always this slow unless we are arguing about internal/external shoulders or some other random shit.
we don't have as much trip drama here wich seems to make up a fair amount of plg(from the few times i've visited) and yeah there are not a lot of WLer on fit
it's one of those things.. they're very well trained and also squat
people who haven't done all the training and just lift weights and have a big squat won't be fast compared to them whatsoever, in general
>doesn't look to bad for first time, decent extension/contact. try not to jump as much.
Thanks! How would I go about not jumping as much then? Will that change when I start going up in weight, or what? Or should I consciously make an effort to just explode up slightly?
Is this form good enough to start putting weight on and doing a program?
>we don't have as much trip drama here wich seems to make up a fair amount of plg(from the few times i've visited)
Yeah, that's one of the few things I dislike about /plg/, as much as I love it I hate when I'm trying to get advice or talk about something lifting related and the thread devolves into 300+ posts of 2 trips calling each other names.
It may change when you move up in weight. What you want to happen is full extension and then rather than dobkey kicking, just slide your feet wider and meet/catch the bar.
If you want to do wl start a program as soon as is possible for you and if u can find a coach near u get some help/sessions wit em
Oh, I get it, so as I'm exploding and extending up slide one foot forward and one back as I'm off the ground?
I'd love to get a coach but I'm not in the position right now to be able to pay a lot of money for sessions, so I'm trying to learn on my own. I'll post my form here week to week though to make sure I'm not straying too far from proper form.
Is the "That 70s Big" program that I posted up there a good one for people like me, or not? It seems to have everything in it that I want.
>exploding and extending..
couple things to note,
on clean and jerk (and esp clean) you are never jumping, you're fully extending, pulling/pushing the weight up and getting under. in the case of his clean, he picks up his feet after extending and stomps them down, but for now you shouldn't do that probably.
Also, your form will start to look shittier as it get heavier, though it isn't bad atm. practice the movement another week or two and then go up in weight.
Also that program looks fine, but I'd stick to what you're doing for a couple more weeks on the split.
>on clean and jerk (and esp clean) you are never jumping
Is there a reason for this? Just curious, because if it's like that then it seems that there's a huge misconception among most people on proper form. Almost everyone I've met who did cleans or olympic movements jumps during the movement.
How do I condition myself to explode without jumping? It feels like when I explode that fast and push off the ground I always come up. Guess I'll try barely coming off the ground and getting under the weight while splitting my feet next time, video it and post it up on here again. I'll take your advice and practice 65lb cleans, c&j, and snatches one more time on friday and 3 more times next week before switching to a program and starting to put weight on, then.
So it's more about pulling the bar up high and then dropping down under it than jumping to move the bar up and then get under it? Is it inevitable though that my feet will come off the ground a little bit with light weights?
extend fully and transfer that power to the bar
when the bar is lighter, don't extend so forcefully, but still extend fully. Aim to hit the same positions as you would with a heavier weight (ie don't jump 2 feet in the air because you're putting as much force into 20kg as you would into 100kg)
light warm up lift, full extension, fast, but doesn't go flying up because he uses the right amount of force and transfers it all to the bar
Ah alright, thanks. I'll try this out out on Friday then and try to film and post another form check. Thing is, I don't know what I would do at heavier weights because I haven't really done c&j before. I'll work more on getting the bar up with full extension and minimal force then.
don't use minimal force, use the right amount of force to get the bar to the height you want, and ensure all of that force goes to making the bar (not you) go up
it's a lot simpler than it sounds, i cant explain good
try and copy lin qingfengs fast pulls and the kind of warm up lifts i linked
Yeah, that's what I mean, sorry. Minimal force relative to the huge amount of force I was using earlier. Maybe "less" would've been better than minimal, haha. I get what you're saying though, I was more focused on getting myself up and the bar along with it instead of the other way around.
One more question, if you don't mind. When a program has you work up to 5 singles without form breakdown, would I be working up to them the same way you would with powerlifting (adding 5-10 lbs at a time and doing a single rep until form starts to breakdown, and then go back to the last good looking set) or should I be starting with just the bar for 5 singles and adding on 5-10 lbs a week?
>go for 3 mile jog with friends
>they're talking and chit chatting the whole time
>wtf how do you have the air for this
>am dying, so out of shape.
>They're asking me questions and I'm wheezing out answers
>barely manage to keep up
>go home and nap for 7 hours
kind of sad. let's remember the happier times with uncle abadjiev
for you now, something like
20, 30, 40, 45, and continue 5kg jumps
btw, instead of us explaining this, you should really read the sticky and read and download Everett's book from the pastebin. For a beginner, I think it's perfect.
i made insta
#not #enough #hashtags
Form check 'high bar' squat, please
Three sets, different angles
Background: knee and back injury, recently experimented loads with form
This session felt absolutely fucking horrible, so I figured I wanted opinions on when it's at its worst. My main interest is if the angle of my torso is passable or if it resembles a low bar too much. Opinions on my knee action is also welcome (tho might be hard to observe with these angles). I can hit much greater depth mobility wise than I show here but then my knee gets bfto, so I don't.
thx in advance
1st set: https://youtu.be/Q1EARuarABg
2nd set: https://youtu.be/fL0sMmrmJSc
3rd set: https://youtu.be/vmhCzXshEDM
I'm the original kanae-fag, I am even the one who made the peeping kanae image!
>tfw we've turned her into an ebin maymay, who will probably appear on reddit soon
Oh god what have we done....
My right knee hurts when I let myself down a deep squat quickly. It just feels like I was punched to the knee. It doesn't hurt otherwise, I can stand comfortably in a deep squat position. (with my body weight, I'm not sure yet how it is with actual weight, I took a break when it showed up)
Anyone else had this? What could it be.
It's not that good tbh, looks like your lower back is bending
Also you just let yourself fall down, go down slower and controlled.
You're not in control of the weight on the way down, the weight is in control of you it seems
Same goes for your other videos, you seem to have bad form in all of them, on cleans you never get the bar high enough and you catch all the weight on your back
Power cleans your legs are not stable at all
How did you get so strong without injuring yourself?
>How did you get so strong without injuring yourself?
>he doesn't worship kstar for an hour daily and perfect his form
>how is he alive?
the squat is fine, that power clean video is not great though
I don't think it's excessive at all, it seems like a pr attempt. it should be a little more controlled on work sets. Are you suggesting that you shouldn't get any sort of rebound out of the hole?
Got pinned by my 90kg (200lbs mark) clean today guys.
Was feeling pretty good and decided to go for it. Got it up but couldn't bounce out of the hole.
I think I'll have it in two weeks, maybe three. It's just the worst feeling being in the hole and not being able to squat the weight up..
Did 70kg clean & jerks yesterday, jerks were ugly and I kept pushing the weight up rather than going down with it. I tried to do 70kg rack jerks today but I could only get one set (Max c&j is 80), and my split stride is too short. What do?
>started semi early for a westerner
>still low af chance to git gud in a reasonable timeframe
semi off topic just to keep the thread rollan
>fav cheat/fast food type meal
Hey /owg/ I'm a senior in high school wanting to eventually compete. Would it be advisable to have a football coach from my school teach me the lifts before I leave for college? Or should I just keep squatting, I don't want to self coach because I'm dumb
the other day I was lifting and my 13 y/o cousin was over. I asked if he want to see how much he could do and he didn't really act like he wanted to but ended up deadlifting his bw (43kg) (with a rounded back p sure). I kept telling him to keep his back straight and bend at the hips and knees, but the fucker wouldn't let me watch him and did it when I was doing my set. He even set up his phone to record himself but tried to hide it
if that little dude knew of the potential
does the football coach actually know the lifts? then yeah ask him for advice.
If not it would be about as effective as self coaching.
Best possibility would be find an actual WL coach outside of school
Ok I really hope they know their stuff, would it be dumb to continue learning from them if it's just the power clean? I can't even do that yet so it'd benefit my knowledge but I don't know if I would form bad habits for the regular clean?
> tfw I just want to post lifts on ig for the trips to comment on
I'm having pain in my hip joints during ATG squats. Please watch these three videos (each < 1 minute in length) and tell me if you see something wrong with my squat form.
>most likely means that you dont have enough mobility to do atg squatz
I'd appreciate it if you'd watch the videos and tell me if you can see where my mobility is lacking.
you have severe lack of ankle mobility, your knees aren't coming past your toes even with the shoes and you squat is entirely in your hips.
Yeah as it gets heavier I can't seem to remain stable when I get my femurs parallel to the ground and my shins perpendicular (long femurs and short shins make me dip pretty low). It's gotten a bit more difficult because I tried out power jerking for a time.
Thanks for the feedback. I really appreciate it. I've been meaning to post some vids asking for help for a while, I'm glad I didn't put it off any longer. Fortunately I'm not yet in snap city.
try the stretch at around 50, if you cant get both ass cheecks on the ground w/o discomfort your hips are probably pree tight.
I've found this stretch to be verrrryyyy helpful tho
I can do it without hand support and with both butt cheeks on the ground *most* of the time. It's exacerbated by less than perfect mobility and the bit of damage from all the hip impingement caused by my shitty form. I'll keep at it though, thanks.
I don't really understand why/how the assistance exercises like snatch balances or drop snatches don't help the lifter at becoming better at snatches but pulls are --lack of a better word-- "OK" to include?
I do agree with "if you want to get better at snatches, then snatch more."
Shwarma is good, I used to have them all the time when I lived in Toronto.
Red braised pork is fucking prime and was Mao Zedong's fav dish, but I feel like I'll get a heart attack if I eat it more than twice within a month
My football coach was dumb as fuck when it came to training. He brought in his prepubescent 8 year old son once to do power cleans with his shit football team form and the kid broke his back. He called him a pussy and when I asked him how could you do that to your son he told me I didn't know shit and his son was "going to be a monster on the field". I hope he does, but I hope he lives to see the day even more.
he's started popping up on my insta feed.
apperently at one time he was a ontario champ, but he didn't compete at the recent ON champs this year.
pree sure he trained at my old gym in toronto where the coach is fairly well known/ good
if omar actually wanted to get good at WLing he would just go to kanama hp seeing as he is in toronto.
but then again he has to record his videos, and the head coach would probably end up saying no to recording his vids there (super old school)
>guis I message clarence on fb about his programming at ~300 sinclair
>he sent me seven messages asking my info
>i sent it to him (~280 sinclair) and some vids, nothing weird or shitty
>'read' the day after
>1 month ago
why would he tease me like this
If someone has big fucking erectors and keep a straight back, is it possible they look like they're in lumbar or t-spine curvature when in reality they're fine? I asked Everett about this and he said that weightlifters should always be in slight lordotic extension so even with big erectors it should look completely straight at most
>is it possible they look like they're in lumbar or t-spine curvature when in reality they're fine?
i dont understand lumbar spine curvature? you mean normal straight spine?
when you see someone with ugly rounded upper back it has most likely nothing to do with their lower back, because some people can curve their lower back really well like everett is suggesting but they can't keep the tspine neutral. look at most powerlifters keep the low back relatively straight but their tspine round as fuck
everett is right
do it look like his back ever even slightly rounds? his erections are as big as your forearms
sorry I meant to say flexion in that first bit. My friend has a rounded upper back when he squats, but he claims it's because his erectors are so huge that they are straight but look curved. I'm dubious.
can he do a proper fsquat without leaning forward at the bottom? if he can and his upper back still looks rounded then he's probably right
if he can't give that sonuvabitch a kick in the teeth for being stupid
depends what you mean by forward, he's a lanky bastard so no matter what he's always a little bit forward, but it looks perfectly acceptable. You can clearly see his erectors through his shirt, poking out even as high as his scapulae. Will think about teeth kicking though, he definitely rounds and leans forward when squats get heavy
Hey goys. Plz form check my squat.
I seem to get quadriceps tendonitis the day after I squat, every time. I have a big problem with knee valgus on the ascent, although you can't really see it in the video. Dunno what to do about it, as my ankles are p flexible(as I think you can see in the video), and I wear weightlifting shoes. I stopped squatting for 2 weeks, twice. Both times I came back I got Clarence syndrome. All my other lifts been progressing.
If you notice at 0:20, I hit a very hard sticking point. This usually happens whenever I try to force the shit out of my knees so they don't come inwards.
which is that one? can you post it here?
general rules: lots of sets, low reps for classics and classic variations (e.g. 6x2 or 8x1+1 for snatch clean and jerk + jerk), lower sets but higher intensity for assistance/strength work (e.g. 4x4 for clean pulls) and there's lots of variability on squats, can be anything from 3x5 to 10x3 to 8x5 to 4x8
I won't have access to a couch until sometime in May, but I'm super keen to start training asap
If I just scrap my current (powerlifitng) routine altogether and replace it with high bar back squats, front squats, overhead squats, press, push press, core work and mobility exercises, is that going to stand me in the best possible stead for when I start?
What's a good pre-oly routine?
Here is the program:
I've only been doing WL stuff for close to a month. What about intensity % ? should I worry about it or just go by feel?
keep the classic lifts between the 70-90% intensity for technique work, it's not about getting a huge total as it is about reliably hitting the right positions every time until it's mentally ingrained
you should go heavier for the pulls, squats, and push press, maybe in the higher sets and lower reps range, up to around 5 reps
remember to do some generic hypertrophy at the end too, work on core, upper back, and triceps in particular (and some hamstring work too if you can take it)
>70-90% for technique
Yeh I hear you there
Okay so Snatch Pulls and Clean Pulls are basically snatch and cleans without the catch?
>Light bb hypertrophy
Yeh already doin core and upperback stuff, I feel I would be exhausting myself abit much if I added triceps but I'll try and figure something out. Would glute ham raises be fine for hamstrings?
Quick question my snatch is shit when getting to the full extension should I just extend by following a high pull or should I get a little bump by hitting my pelvis area against the bar? I find with hitting my pelvis a bit sends it into like a front raise movement but all pro lifters do it
Remove all weight, learn to squat again from scratch. Hold onto something in front of you to provide a counterbalance as you squat very low, and emphasize keeping the knees open. Only when you have hit a thousand reps with absolutely impeccable form do you add weight again, and even then, you only progress when you consistently hit your target number of reps with perfect form. Squatting is as much a technique dominant art as the actual classic lifts.
I tried cleans for the first time with 40kg and now my right knee hurts. The pain is under the knee cap on the inside of the leg(facing the left leg). It only hurts in certain positions and has been feeling around the same for 3 days now. Is this a common beginner injury? What caused it and what should I do to prevent it from happening again?
What is Lu's coach's name? Not Yu Jie, this nigger right here.
I'm not trained in sports medicine apart from a few courses at uni so don't take this for anything at all, these are just my own experiences and thoughts:
The area you are describing is likely the insertion of the medial collateral ligament (MCL).
The most common reason for pain in this area is what is called knee valgus movement, or knees "falling in", for example when squatting. This puts unwanted stress on the ligament (and meniscus, with enough depth).
Without delving too deep into this issue, above form in classics and squatting is quite frequent in elite lifters. However you should keep in mind that they are indeed elite and have (most likely) taken steps to prepare them for such a technique.
What you need to do is to make sure, as a beginner especially, that your form is excellent and your knees travel where they are supposed to. In addition you may have imbalances (strength and/or flexibility) between medial and lateral side of your leg and / or left and right leg.
I would also recommend knee stabilizing (prehab) exercises which unilaterally loads your knees. This could be step ups, leg extensions, leg adductor and abductor exercises (just youtube and google).
Lu's back looks flexed at the lumbar-thoraco junction right at the very bottom of the snatch because of his absurdly large erectors. But the appearance of flexion exclusively in the upper back is probably because the lifter is in fact in flexion. The excuse holds even less credibility if the lifter doesn't have as much musculature as Lu. Everett is right about lumbar extension in an ideal world, but in reality some degree of lumbar flexion, or at least neutrality, is going to be unavoidable on > 90% effort lifts where the lifter hits their maximum possible depth, unless they have perfect anatomy and proportions. There's no excuse for flexion in the upper back though.
hey I talked to you guys a week or two ago about my awful cleans, this is literally as straight an upper back as I can get for front squats. Can someone tell me if I need to see a professional about this if it's still rounded? I can't get any better and may need more drastic intervention... this is only 90kg.
also how's my flexibility?
That's a good front squat. I think you've just got a real bad case of whatever the form equivalent to body dysmorphic disorder is. You're upright, you don't have any excessive lumbar flexion, your elbows remain up, your knees go forward. All around good squat.
ok sweet that's good to hear. I've been a bit paranoid, I posted this a while ago and it's horrifyingly bad so I'm just trying to make sure it's not a structural issue even at lighter weights
might be just not putting enough tension in the back
do any of you guys read Kazakhstan?
somebody sent me this message on vk and liked one of my photos
The QTDDTOT isnt helping me out so I figure you all may know the answer.
Can I mix competition bumpers and regular bumpers for Olympic lifts? I figure since both are 450mm +/- they should be fine.
How much will working out chest and biceps affect the snatch and C&J if i stretch daily? Also fuck ankle mobility, I haven't started weightlifting seriously but I can't seem to see any progress from my stretching :(
i was going this guys following list
he followed a few minutes ago after i posted on reddit
oh thats nice